09/22/2009
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llulko's Blogs
Fast Track to Pull-up Success
Tips by Charles Poliquin
For increasing pull-ups, one key loading parameter you want to consider is time under tension. For example, if you can only do three pull-ups by yourself, do those three, and then on the third repetition try to lower yourself for 30 seconds. Focusing on the eccentric contraction in this manner leads to fast results in pull-up performance.
One effective system I use to improve pull-up performance in more advanced individuals is to do 10 sets of the exercise. If you can do six pull-ups by yourself, divide that by two, so that’s three pull-ups. Do 10 sets of 3 reps. In the next workout you try to increase the total number of reps until you can do 10 sets of 6. The day you can do 10 sets of 6 you’ll be able to do 12 by yourself. I’ve seen trainees accomplish that in as little as three weeks.
Another method is to shoot for a number, say 30. Perform as many sets as it takes to get 30 reps and see how long it takes you. Then, the next time you do 30, try to beat that time. I’ve also used this progression with arm training with tremendous success, but using 100 reps as the goal.
Now let’s talk about how to add additional load – because although high reps are impressive, a certain rep range is better for strength and hypertrophy. Weighted vests can compress the nerves, so the best thing for the average gym member to use to add load is a dipping belt. Arthur Jones had designed an innovative assisted chin/dip machine that had a self-contained belt harness and climbing steps to enable users to easily position themselves for these exercises. But this unit unfortunately was made obsolete with the introduction of pull-up machines. You can hold light dumbbells between your ankles, but for heavier weights what I use in my facilities is a tree-climbing belt and a chain.
Tree-climbing belts can run up to 300 bucks, but you can get them on eBay for as little as ninety-nine cents. With a tree-climbing belt the weight is equally distributed, and it’s much sturdier than a dipping belt. You can add 250 pounds to it and not feel any pressure on your hips. As for added load to the pull-up, anyone who can do three dead-hang pull-ups with an additional load equivalent to 66 percent of their bodyweight is pretty damn impressive in my book.
Chin-ups and pull-ups are great exercises that need to be rediscovered by the American public. It’s part of the progressive future of exercise!
For increasing pull-ups, one key loading parameter you want to consider is time under tension. For example, if you can only do three pull-ups by yourself, do those three, and then on the third repetition try to lower yourself for 30 seconds. Focusing on the eccentric contraction in this manner leads to fast results in pull-up performance.
One effective system I use to improve pull-up performance in more advanced individuals is to do 10 sets of the exercise. If you can do six pull-ups by yourself, divide that by two, so that’s three pull-ups. Do 10 sets of 3 reps. In the next workout you try to increase the total number of reps until you can do 10 sets of 6. The day you can do 10 sets of 6 you’ll be able to do 12 by yourself. I’ve seen trainees accomplish that in as little as three weeks.
Another method is to shoot for a number, say 30. Perform as many sets as it takes to get 30 reps and see how long it takes you. Then, the next time you do 30, try to beat that time. I’ve also used this progression with arm training with tremendous success, but using 100 reps as the goal.
Now let’s talk about how to add additional load – because although high reps are impressive, a certain rep range is better for strength and hypertrophy. Weighted vests can compress the nerves, so the best thing for the average gym member to use to add load is a dipping belt. Arthur Jones had designed an innovative assisted chin/dip machine that had a self-contained belt harness and climbing steps to enable users to easily position themselves for these exercises. But this unit unfortunately was made obsolete with the introduction of pull-up machines. You can hold light dumbbells between your ankles, but for heavier weights what I use in my facilities is a tree-climbing belt and a chain.
Tree-climbing belts can run up to 300 bucks, but you can get them on eBay for as little as ninety-nine cents. With a tree-climbing belt the weight is equally distributed, and it’s much sturdier than a dipping belt. You can add 250 pounds to it and not feel any pressure on your hips. As for added load to the pull-up, anyone who can do three dead-hang pull-ups with an additional load equivalent to 66 percent of their bodyweight is pretty damn impressive in my book.
Chin-ups and pull-ups are great exercises that need to be rediscovered by the American public. It’s part of the progressive future of exercise!
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